How to Keep Running Strong After 40: Lessons from Jon Levitt and 850,000 Runners
Have you ever caught yourself wondering if your best running days are behind you?
Maybe you’re in your 40s or 50s and things don’t feel quite as easy as they used to. Recovery takes longer. Those little aches linger. Injuries seem to pop up more often than they did in your 20s.
If that sounds familiar, here’s some good news:
Getting older doesn’t mean you have to stop improving.
It simply means your training needs to evolve.
On Episode 305 of the Healthy Runner Podcast, I sat down with Jon Levitt, host of the For The Long Run Podcast. Through years of interviewing elite runners, world-class coaches, sports scientists, and researchers, Jon has uncovered one consistent theme:
The runners who stay healthy for decades don’t train harder, they train smarter.
Let’s dive into the biggest lessons from our conversation.
Run Stronger Longer: Masters Running Blueprint with Jon Levitt of For The Long Run
What Is Sustainable Excellence?
One phrase Jon comes back to repeatedly is sustainable excellence.
It’s a simple idea, but one that completely changes how you approach running.
Instead of asking:
“How can I run my fastest marathon this fall?”
The better question becomes:
“How can I still be enjoying running 20 years from now?”
That doesn’t mean giving up on ambitious goals or personal records.
It means making decisions today that allow you to keep pursuing those goals tomorrow.
The most successful runners don’t sacrifice their long-term health for short-term fitness.
They build fitness in a way that’s repeatable year after year.
The Biggest Mistake Runners Over 40 Make
One of the biggest mistakes Jon sees is something I witness every week with the runners I coach.
Many masters runners continue training exactly like they did in their 20s and 30s.
More miles.
More intensity.
Less recovery.
The problem?
Your body changes.
Recovery takes longer.
Strength naturally declines if you don’t actively maintain it.
Connective tissues become less forgiving.
None of this means you can’t run fast anymore.
It simply means you have to become more intentional with your training.
Recovery Isn’t a Luxury… It’s Part of Training
One of my favorite parts of our conversation centered around recovery.
Too many runners think recovery is something they earn after working hard.
In reality…
Recovery is what allows your hard work to pay off.
Sleep.
Nutrition.
Stress management.
Easy runs.
Strength training.
Mobility.
These aren’t optional extras.
They’re the foundation that allows consistent training month after month.
Remember:
You don’t get stronger during your workout.
You get stronger after it.
Strength Training Becomes Even More Important After 40
This is probably the area where I see the biggest opportunity for most runners.
Strength training isn’t just about lifting weights.
It’s about building the capacity to tolerate running.
As we age, maintaining muscle mass and power becomes increasingly important.
Strong runners:
-Handle higher training loads
-Recover more efficiently
-Maintain better running mechanics
-Reduce injury risk
-Continue performing well for decades
That’s why strength training is one of the six pillars we emphasize inside our coaching programs.
It’s not replacing running.
It’s helping you continue running.
Listen to Your Body Before It Forces You to Listen
Another theme that kept coming up throughout our discussion was body awareness.
The healthiest runners don’t ignore warning signs.
They pay attention to them.
An ache isn’t always an injury.
But ignoring small problems often turns them into big ones.
One framework I teach all of our athletes is the Pain Traffic Light System, which helps runners understand when they can safely continue training, when they should modify, and when it’s time to seek help.
Learning to adjust your training early often prevents weeks—or even months—on the sidelines later.
The Mindset Shift Every Masters Runner Needs
Perhaps the biggest lesson from Jon wasn’t about mileage or workouts.
It was about identity.
Many runners define success by personal records.
Eventually, though, every runner reaches a point where chasing one more minute isn’t the only goal.
Instead, success becomes:
-Feeling healthy
-Training consistently
-Recovering well
-Enjoying the process
-Sharing miles with friends
-Continuing to run for decades
Ironically, runners who adopt this mindset often end up performing better because they’re finally training consistently instead of constantly rebuilding after injuries.
It’s Never Too Late to Become the Runner You Want to Be
One of the biggest myths I hear is:
“Maybe I’m just getting too old.”
I don’t buy it.
Age certainly changes how we train.
It doesn’t eliminate our ability to improve.
I’ve worked with runners in their 50s, 60s, and even 70s who are setting personal bests, completing their first marathons, and rediscovering the joy of running after years of frustration.
They aren’t succeeding because they’re lucky.
They’re succeeding because they’re training appropriately for where they are today.
The Bottom Line
If there’s one lesson I hope you take away from this conversation, it’s this:
Longevity isn’t accidental.
It’s built through thousands of smart decisions.
Choosing consistency over perfection.
Prioritizing recovery.
Building strength.
Listening to your body.
Adjusting your training when life demands it.
And remembering that your goal isn’t simply to finish your next race.
It’s to still love running years from now.
Because when you train for longevity, something amazing happens.
You don’t just become a healthier runner.
You become a better one.
Listen to the Full Conversation
In Episode 305 of the Healthy Runner Podcast, Jon Levitt shares the biggest lessons he’s learned from years of interviewing elite runners, coaches, sports scientists, and researchers about what it really takes to run strong for life.
Whether you’re training for your next marathon, preparing for a runDisney race, or simply hoping to stay healthy as you get older, this conversation is packed with practical wisdom you can immediately apply.
🎧 Listen to Episode 305: “How to Keep Running Strong After 40 with Jon Levitt”
Want Help Training Smarter After 40?
If you’re tired of dealing with recurring injuries, guessing what your training should look like, or wondering if you’re doing enough (or too much), we’d love to help.
At Spark Healthy Runner, we’ll personally match you with the coach who’s the best fit for your goals, experience, personality, and running journey. Together, we’ll build a personalized run and strength plan that helps you stay healthy, train consistently, and enjoy running for years to come.
👉🏼 Learn more about Healthy Runner Coaching today.
Brian is 54 years old and has been running for years… half marathons, marathons, even 50Ks. But every time he pushed into a serious training block, an injury would flare up.
After completing a 50 mile race, high hamstring pain stopped him completely.
He couldn’t run for nearly two months.
Rest didn’t fix it.
Cutting back didn’t fix it.
Hoping it would “just go away” didn’t fix it.
Instead of quitting, Brian followed a structured strength-based program and learned how to continue running the right way while rebuilding his hamstring.
What happened next?
Watch how Francisco not only broke through his plateau but qualified for the Boston marathon at age 57
Running Without Pain: Amanda’s Journey to 30+ Mile Weeks:
Watch how Dipti went from chronic shin splints for over a year to running the Disney Dopey Challenge in 6 months!
Jason Conquered His Chronic Achilles Pain to Crush the Berlin Marathon
🎁 Free Resource: Marathon Training Guide
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Inside, you’ll learn:
-How to choose the right training plan
-How to balance strength training with running
-Nutrition and recovery strategies
-Common mistakes to avoid
-Race day strategy and travel tips
Claim your free copy here!
A big thanks to Kila for your support for this episode!
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There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here.
Want Dr. Duane to answer your question on the podcast? Submit your running and health questions here
Jon Levitt is a Boulder-based runner and the host of For The Long Run, a podcast built around long-form conversations with athletes, coaches, and researchers, focused on exploring the Why and what enables sustainable excellence.
When he’s not logging miles on the trails around Boulder, Jon is building Long Run Labs, which is the name of his business of the outdoor industry podcast, and an endurance and outdoor podcast network reaching over 850,000 listeners a month.
Jason Fitzgerald is a USA Track & Field certified coach, host of the Strength Running Podcast, and the founder of Strength Running – an award-winning blog with hundreds of thousands of monthly readers.
A collegiate runner at Connecticut College, he finished Top 10 in the 2006 New England 3,000m Steeplechase final and was a member of the 2002 National Championship-qualifying cross country team.
A 2:39 marathoner, he won the 2011 Morraine Hills Half Marathon, the 2012 Maryland Warrior Dash obstacle race, and the 2013 Potomac River Run Marathon.
Jason is Men’s Running Magazine’s 2017 Influencer of the Year, a member of Greatist’s Expert Network, and has been published in Runner’s World, Business Insider, Forbes, Health Magazine, The Washington Post, Podium Runner, The Huffington Post, and many other major media.
More importantly, he has helped tens of thousands of runners just like you accomplish their wildest running goals.
Connect with Jon Levitt
– Learn more about Jon and For the Long Run
– Follow Jon on Instagram
– Watch For the Long Run videos on YouTube
– Listen to the For the Long Run podcast
– Listen to the Long Run Labs podcast
Get my full personal running story here
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here.
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Thanks for reading!
Yours in health,
Duane
Connect with Dr. Duane:
Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.
Duane initially started running as an adult, wanting to add some cardio to his gym sessions. After having hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered his first running-related hamstring tendon injury and many others as a novice runner early on.
As a coach, he has guided thousands of athletes back to running, finishing their first marathon, crushing a personal best, and even the elusive Boston Marathon qualifying time.
After 19 years teaching in higher education, Duane decided to step away as a Clinical Associate Professor of Physical Therapy to pursue his passion educating the running community. Through his signature 1:1 coaching program, Healthy Runner Academy membership, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running without having to stop running to get over an injury. Dr. Duane truly believes that anyone can run and that all runners should be treated differently when recovering from an injury. He is on a mission to change the traditional thinking that running causes “overuse injuries” or “your body is just not meant to run” and you must “take a break” to get better. Through strength and run specific training you can grow a strong mind, strong body, and just keep running!
Duane received his Bachelor of Health Science degree and Master of Physical Therapy degree from Quinnipiac University in 2001 and 2003. He then went on to receive a clinical Doctor of Physical Therapy and a Ph.D. in Physical Therapy from Nova Southeastern University in 2017. Duane is a board-certified Orthopaedic Clinical Specialist, RRCA Certified Running Coach, Certified Mulligan Practitioner, certified in dry needling and has advanced training in spinal manipulation and rehabilitation for runners.
As an athlete, Duane is an adult-onset runner, 6x marathoner, avid half marathoner, and enjoys challenging himself to learn and grow in his personal running journey!
A native New Yorker from Long Island, Duane currently lives in Cheshire, Connecticut with his wife Deb and his two teenage daughters who are competitive volleyball players. They all love to explore new beaches along the east coast.
Get weekly running tips on the Healthy Runner Podcast…available wherever you get your podcasts!
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“I don’t have enough words to express my gratitude towards Duane Scotti and the Spark Healthy Runner program. When I started working with Duane, I had been dealing with chronic shin splints/posterior tibialis tendinitis for almost a year.
I had worked with multiple other coaches and physical therapists with little success and was at the point of almost giving up on my love for running. Duane is so kind, thoughtful and knowledgeable as both a physical therapist and running coach. Our first virtual meeting lasted two hours because he was so meticulous in his assessment. His strength and running program is progressive and created so that you can continue to build strength and mileage as you heal. His strength program is unique, effective, and fun.
Additionally, his warm-up routine is awesome and includes drills that over time have made me a more efficient runner. His training platform is easy to use, and he is always readily available to chat when problems or questions arise.
Over four months of working with Duane, I have built back to five days a week of running and am almost back up to my pre-injury weekly mileage and long run distance. Whenever I have flare ups or setbacks, Duane reassures me and makes necessary adjustments so that I can continue to progress in my running journey. I have had so much success with him so far that I have signed on for four more months so that he can help me to continue getting stronger as I train for the Dopey challenge in Disney World.
If you are struggling with a running injury and are feeling hopeless, you have to reach out to Duane Scotti. Of course, you will have to put in a lot of hard work, but with Duane by your side, you will be able to achieve your goals and more. Thank you Spark Healthy Runner for bringing the spark back to my running!”
You can teach an old dog new tricks!!! I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach. I am soooo glad I made the investment in me! I finished my half marathon last weekend and couldn’t be any happier! The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching. I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong. I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot! The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally. I built confidence and strength I didn’t know I had, even at my age. Honestly could not have done this without Spark Healthy Runners!
My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.
I just ran my second half marathon, both with Duane’s coaching, and PR’d by over 9 minutes! I got all choked up in the last mile when I realized that I felt strong and could still kick it up a notch.
I’m so thankful for the Healthy Runner program, community and the entire coaching team for all the support!